WOD Blog
 | Tue, Jan 5 2021 |  |
| Tues Jan 5 2021 | Tues Jan 5 2021 hspu power clean | Barn Burner |
Tues Jan 5 2021 hspu power clean
(Weight)
Gymnastic Conditioning
On the 1:30 x 6 Sets:
2-6 Kipping Handstand Pushups
3 `Touch and Go` Power Cleans
Athletes choose the total of HSPU, with the intention on each set being completed unbroken.
Stimulus
All percentages based on 1RM Power Clean:
Set 1 - 70% of 1RM Power Clean
Set 2 - 73% of 1RM Power Clean
Set 3 - 76% of 1RM Power Clean
Sets 4-6 - Build to a heavy triple for the day.
- Athlete`s choice on the amount of HSPU per set, with the intention being *unbroken sets throughout*.
- We`re looking for a sizable HSPU set, in respect to our own capacity, with an immediate power clean to follow.
- Think of these as supersets.
- In addition, we are training the ability to cycle a heavy barbell for `touch and go` reps. This is deliberate today.
- We can `rest` at the hang, but not on the floor, for the set to count.
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Barn Burner
(Reps, Rx+)
`Barn Burner`
5 Sets of AMRAP 3, resting 3:00 between (27:00 Total)
Part 1 - AMRAP 3:
30 Double-Unders, 18 Bar-Facing Burpees
Max Power Cleans RX+ 115/85 RX 95/65
Rest 3:00
Part 2 - AMRAP 3:
30 Double-Unders, 15 Bar-Facing Burpees
Max Power Cleans RX+ 135/95 RX 115/85
Rest 3:00
Part 3 - AMRAP 3:
30 Double-Unders, 12 Bar-Facing Burpees
Max Power Cleans RX+ 155/105 RX 135/95
Rest 3:00
Part 4 - AMRAP 3:
30 Double-Unders, 9 Bar-Facing Burpees
Max Power Cleans RX+ 185/135 RX 155/105
Rest 3:00
Part 5 - AMRAP 3:
30 Double-Unders, 6 Bar-Facing Burpees
Max Power Cleans RX+ 205/145 RX 185/135
Score: Total Power Cleans each round
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